Natural sources of vitamin F (healthy fatty acids)

Natural sources of vitamin F (healthy fatty acids)

Vitamin F which is also known as essential fatty acids (EFA), composes of two fatty acids that are essential to many of our biological processes.

The two fatty acids are alpha-linoleic acid (ALA) and linoleic acid (LA). Both of these acids are important in the development and repair of the tissues in the human body. They also help with wound healing, hair growth, metabolism and reproductive health. Deficiency in these acids can lead to dry eyes, unhealthy skin and hair, delayed healing process and vision problems.

The best natural sources of vitamin F

The human body is not capable of manufacturing these fatty acids, so they must be consumed from the food that we ingest.

Nuts and seeds

If you like seeds and nuts, you might as well munch on pine nuts, brazil nuts, English walnuts, pecans and sunflower seeds. All of these contain very high amounts of alpha linoleic acids. Especially oil-roasted sunflower seeds. They provide 9.7 gr. per ounce compared to English walnuts which contain 2.6 gr. of vitamin F per ounce.

Infant formula and breast milk

Breast or formula milk, contains large amount of both ALA and LA, which provide the main source of energy in the diet of an infant.  Formula milk contains 49% fat, while mother’s milk contains 55% healthy fat.


Certain types of fish contain omega 3 fatty acids. Halibut, mackerel, sardines, salmon, anchovies and tuna are some types of fish that are rich in these acids. According to the American Heart Association, in order to meet his vitamin F requirements, a person must eat two servings a week of these fatty fish.

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Most oils are good sources of vitamin F. One tablespoon of flaxseed oil contains 7.3 gr. of ALA, and a tablespoon of safflower oil contains 10.1 gr. of LA. Soybean, corn, canola and walnut oils are also good sources of essential fatty acids.


There are some vegetables which also contain vitamin F. Particularly soybean products like tofu, soy-based meat and soymilk, provide a good amount of omega 3 fatty acids.